The Water-Soluble Vitamins:

The Vitamins--An Overview Vitamins differ from carbohydrate, fat and protein in structure, function and food contents. Vitamins are similar to the energy-yielding nutrients in that they are vital to life, organic and available from foods. Both deficiencies and excesses of the vitamins can affect health.

The Vitamins--An Overview The organic nature of vitamins means they can be destroyed by exposure to light, oxidation, cooking, and storage.

The Vitamins--An Overview Solubility and storage Water-soluble vitamins (B vitamins and vitamin C) are absorbed directly into the blood and travel freely. Circulate freely Excreted in urine Needed frequently

The Vitamins--An Overview Solubility and storage Fat-soluble vitamins (vitamins A, D, K and E) are absorbed first into the lymph, then the blood. Many require protein carriers. Stored in cells associated with fat Less readily excreted Needed periodically

The Vitamins--An Overview Toxicity Water-soluble vitamins can reach toxic levels with supplement use. Fat-soluble vitamins are likely to reach toxic levels with supplement use. DRI Committee has established Tolerable Upper Intake Levels for niacin, vitamin B 6, folate, choline and vitamin C.

Thiamin (Vitamin B 1 ) Casimir Funk in 1911 obtained vitamin B1 as a crystalline substance from rice polishings. He called it 'vitalamine' because it was vital and contained nitrogen as an amine. Some food factors active in minute amounts, and discovered since then, are not amines; yet the term vitamin is used to describe them.

Thiamin (Vitamin B 1 ) Thiamin is involved in energy metabolism as part of the coenzyme thiamin pyrophosphate (TPP). I.E. Energy reactions Thiamin Recommendations (1998 RDA) RDA Men: 1.2 mg/day RDA Women: 1.1 mg/day

Thiamin (Vitamin B 1 ) Thiamin Deficiency Deficiency Symptoms Enlarged heart and possible cardiac failure Muscular weakness Apathy, poor short-term memory, confusion, and irritability Anorexia and weight loss

Thiamin (Vitamin B 1 ) Thiamin Deficiency Wernicke-Korsakoff syndrome is a severe deficiency that develops in those who abuse alcohol. Deficiency results in the disease beriberi. No reported toxicities

Thiamin (Vitamin B 1 ) Thiamin Food Sources Whole-grain, fortified or enriched grain products Moderate amounts in all foods Pork

Thiamin (Vitamin B 1 ) Other Information Steaming and microwaving are cooking methods that conserve thiamin. Thiamin leaches into water with boiling or blanching. The vitamin is easily destroyed by heat.

Riboflavin (Vitamin B 2 ) Riboflavin is involved in energy metabolism. Flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD) are the coenzyme forms. Riboflavin Recommendations (1998 RDA) RDA Men: 1.3 mg/day RDA Women: 1.1 mg/day

Riboflavin (Vitamin B 2 ) Riboflavin Deficiency and Toxicity Deficiency Symptoms Inflamed eyelids, sensitivity to light, and reddening of the cornea Sore throat and cracks and redness at the corners of the mouth Painful, smooth and purplish red tongue Skin lesions covered with greasy scales Deficiency disease is ariboflavinosis No reported toxicities

Riboflavin (Vitamin B 2 ) Riboflavin Food Sources Milk products, including yogurt and cheese Enriched and whole grains Liver

Riboflavin (Vitamin B 2 ) Other information Easily destroyed by ultraviolet light and irradiation Not destroyed by cooking

Niacin (Vitamin B 3 ) Niacin is involved in the metabolism of glucose, fat, and alcohol. I.E. Energy Reaction Nicotinamide adenine dinucleotide (NAD), and NADP, the phosphate form of NAD, are the coenzyme forms. Niacin Recommendations (1998 RDA) RDA Men: 16 NE/day RDA Women: 14 NE/day Upper level of 35 mg/day for adults

Niacin (Vitamin B 3 ) Niacin Deficiency A deficiency of niacin results in the disease pellagra. Deficiency Symptoms Diarrhea, abdominal pain, and vomiting Inflamed, swollen, smooth and bright red tongue Depression, apathy, fatigue, loss of memory, and headache Rash when exposed to sunlight

Niacin (Vitamin B 3 ) Niacin Toxicity Niacin flush dilates the capillaries and may be painful. Toxicity Symptoms Painful flush, hives and rash Excessive sweating Blurred vision Liver damage Impaired glucose tolerance

Niacin (Vitamin B 3 ) Niacin Food Sources Milk Eggs, meat, poultry and fish Whole-grain and enriched breads and cereals Nuts and all protein-containing foods

Niacin (Vitamin B 3 ) Other Information Also called nicotinic acid, nicotinamide, and niacinamide The amino acid tryptophan is the precursor. (60mg = 1mg niacin) The vitamin can be lost from foods when is leaches into water. Resistant to heat

Biotin As part of a coenzyme used in energy metabolism, biotin assists in glycogen synthesis, fat synthesis, and amino acid metabolism. Biotin Recommendations (1998 Adequate Intake) AI Adults: 30 μg/day

Biotin Biotin Deficiency Deficiencies are rare. Deficiency Symptoms Depression, lethargy, and hallucinations Numb or tingling sensation in the arms and legs Red, scaly rash around the eyes, nose and mouth Hair loss Biotin can be bound with an raw egg-white protein called avidin. No reported toxicities

Biotin Biotin Food Sources Widespread in foods Organ meats, egg yolks and fish Soybeans Whole grains Biotin can also be synthesized by intestinal bacteria.

Pantothenic Acid Pantothenic acid is involved in energy metabolism as a part of coenzyme A. Pantothenic Acid Recommendations (1998 Adequate Intake) AI Adults: 5 mg/day

Pantothenic Acid Pantothenic Acid Deficiency and Toxicity Deficiency is rare. Deficiency Symptoms Vomiting, nausea, and stomach cramps Insomnia and fatigue Depression, irritability, restlessness, and apathy Hypoglycemia and increased sensitivity to insulin No reported toxicities

Pantothenic Acid Pantothenic Acid Food Sources Widespread in foods Organ meats Mushrooms, avocados, and broccoli Whole grains Can be destroyed by freezing, canning, and refining

Vitamin B 6 Pyridoxine: The coenzyme forms of vitamin B 6 (pyridoxal phosphate [PLP] and pyridoxamine phosphate [PMP]) are involved in amino and fatty acid metabolism, the conversion of tryptophan to niacin or serotonin, and the production of red blood cells. Vitamin B 6 Recommendations (1998 RDA) RDA Adults years: 1.3 mg/day

Vitamin B 6 Vitamin B 6 Deficiency Deficiency Symptoms Scaly dermatitis Anemia – small cell type Depression, confusion, abnormal brain wave pattern, and convulsions Alcohol destroys the vitamin

Vitamin B 6 Vitamin B 6 Toxicity Toxicity Symptoms Depression, fatigue, irritability, and headaches Nerve damage causing numbness and muscle weakness leading to inability to walk Convulsions Skin lesions Upper level for adults: 100 mg/day

Vitamin B 6 Vitamin B 6 Food Sources Meats, fish, poultry and liver Legumes and soy products Non-citrus fruits Fortified cereals

Vitamin B 6 Other Information Easily destroyed by heat Vitamin B 6 is ineffective in curing carpal tunnel syndrome and sleep disorders.

Folate Folate is involved in the synthesis of DNA and the formation of new cells. The coenzymes THF (tetrahydrofolate) and DHF (dihydrofolate) require vitamin B 12 to function correctly.

Folate Folate Recommendations (1998 RDA) RDA Adults: 400 μg/day Dietary Folate Equivalents (DFE) is a calculation that accounts for the bioavailability differences between folate from foods and folate from supplements. There are higher recommendations for pregnant women.

Folate Folate and Neural Tube Defects Neural tube defects include spina bifida and anencephaly. Women of childbearing age should eat folate-rich foods and folate-fortified foods and take folate supplements containing 0.4 mg (400 microgram) of folate daily. Pregnant women should take folate supplements.

Neural Tube Defects

Folate Folate and Heart Disease High levels of homocysteine and low levels of folate increase risk of heart disease. Folate breaks down homocysteine. Folate may help to prevent cancer.

Folate Folate Deficiency Deficiency Symptoms Macrocytic anemia, also called megaloblastic anemia – large cell type Smooth, red tongue Mental confusion, weakness, fatigue, irritability and headaches Most vulnerable of all the vitamins to interactions with medications Anticancer drugs Antacids and aspirin

Folate Folate Toxicity Masks vitamin B 12 deficiency symptoms Upper level for adults: 1000 μg/day

Folate Folate Food Sources Fortified grains Leafy green vegetables Legumes and seeds Liver Other Information Easily destroyed by heat and oxygen

Vitamin B 12 (Cobalamin) Vitamin B 12 is involved in the synthesis of new cells, maintains nerve cells, reforms folate coenzymes, and helps break down some fatty acids and amino acids.. Vitamin B 12 Recommendations (1998 RDA) RDA Adults: 2.4 μg/day

Vitamin B 12 (Cobalamin) Vitamin B 12 Deficiency and Toxicity Deficiency Symptoms Anemia – large cell type (same as Folate) Fatigue and depression Degeneration of peripheral nerves progressing to paralysis (irreversible)

Vitamin B 12 (Cobalamin) Vitamin B 12 Deficiency and Toxicity Atrophic gastritis in older adults destroys stomach cells, which diminishes intrinsic factor and hydrochloric acid production. Deficiency disease is called pernicious anemia No known toxicities

Vitamin B 12 (Cobalamin) Vitamin B 12 Food Sources Meat, fish, poultry, and shellfish Milk, cheese and eggs Fortified cereals

Vitamin B 12 (Cobalamin) Other Information Binds with intrinsic factor in the small intestine for absorption Easily destroyed by microwave cooking

Non-B Vitamins Choline Choline is involved in the synthesis of acetylcholine and lecithin. Choline Recommendations (1998 Adequate Intake) AI Men: 550 mg/day AI Women: 425 mg/day

Non-B Vitamins Choline Deficiency and Toxicity Deficiencies are rare. Deficiency symptom is liver damage Toxicity Symptoms Body odor and sweating Salivation Reduced growth rate Low blood pressure Liver damage Upper level for adults: 3500 mg/day

Non-B Vitamins Choline Food Sources Milk Liver Eggs Peanuts

Non-B Vitamins Inositol and Carnitine Inositol is made from glucose and is part of the cell membrane structure. Carnitine is made from lysine and transports long-chain fatty acids to be oxidized.

The B Vitamins--In Concert The B Vitamins are interdependent. The presence of one may affect the absorption, metabolism and excretion of another. A deficiency of one may affect the functioning or deficiency of another. A variety of foods from each food group will provide an adequate supply of all the B vitamins.

The B Vitamins--In Concert B Vitamin Deficiencies Deficiencies rarely occur singly except for beriberi and pellagra. Can be primary or secondary causes Glossitis and cheilosis are two symptoms common to B vitamin deficiencies. B vitamin toxicities can occur with supplements.

The B Vitamins--In Concert B Vitamin Food Sources Grains group provides thiamin, riboflavin, niacin and folate. Fruits and vegetables provide folate. Meat group provides thiamin, niacin, vitamin B 6 and vitamin B 12. Milk group provides riboflavin and vitamin B 12.

Vitamin C Antiscorbutic factor is the original name for vitamin C. Vitamin C serves as a cofactor to facilitate the action of an enzyme and also serves as an antioxidant.

Vitamin C Vitamin C Roles As an Antioxidant Defends against free radicals Protects tissues from oxidative stress As a Cofactor in Collagen Formation Collagen is used for bones and teeth, scar tissue, and artery walls. Works with iron to form hydroxiproline which is needed in collagen formation

Vitamin C Vitamin C Roles As a Cofactor in Other Reactions Hydroxylation of carnitine Converts tryptophan to neurotransmitters Makes hormones Vitamin C needs increase during body stress, i.e. infections, burns, extremely high or low temperatures, heavy metal intakes, certain medications, and smoking.

Vitamin C Vitamin C Roles As a Cure for the Common Cold Some relief of symptoms Vitamin C deactivates histamine like an antihistamine. Disease prevention is still being researched.

Vitamin C Vitamin C Recommendations (1998 RDA) RDA Men: 90 mg/day RDA Women: 75 mg/day Smokers: +35 mg/day

Vitamin C Vitamin C Deficiency Deficiency disease is called scurvy Deficiency Symptoms Anemia – small cell type Atherosclerotic plaques and pinpoint hemorrhages Bone fragility and joint pain Poor wound healing and frequent infections Bleeding gums and loosened teeth Muscle degeneration and pain, hysteria, and depression Rough skin and blotchy bruises

Vitamin C Vitamin C Toxicity Toxicity Symptoms Nausea, abdominal cramps, diarrhea, headache, fatigue and insomnia Hot flashes and rashes Interference with medical tests, creating a false positive or a false negative Aggravation of gout symptoms, urinary tract infections, and kidney stones Upper level for adults: 2000 mg/day

Vitamin C Vitamin C Food Sources Citrus fruits, cantaloupe, strawberries, papayas and mangoes Cabbage-type vegetables, dark green vegetables like green peppers and broccoli, lettuce, tomatoes and potatoes Other Information Also called ascorbic acid Easily destroyed by heat and oxygen

Vitamin and Mineral Supplements

Many people take dietary supplements for dietary and health insurance. Some take multinutrient pills daily. Others take large doses of single nutrients. A valid nutrition assessment by professionals determines the need for supplements. Self-prescribed supplementation is not advised. There are many arguments for and against supplements.

Arguments for Supplements Correct Overt Deficiencies Support Increased Nutrient Needs Improve Nutrition Status Improve the Body’s Defenses Reduce Disease Risks

Arguments for Supplements Who Needs Supplements? People with nutritional deficiencies People with low energy intake – less than 1600 kcalories per day Vegans and those with atrophic gastritis need vitamin B 12 People with lactose intolerance, milk allergies, or inadequate intake of dairy foods

Arguments for Supplements Who Needs Supplements? People in certain stages of the life cycle Infants need iron and fluoride Women of childbearing age need folate Pregnant women need folate and iron Elderly need vitamins B 12 and D People with diseases, infections, or injuries, and those who have had surgery that affects nutrient digestion, absorption or metabolism People taking medications that interfere with the body’s use of specific nutrients

Arguments against Supplements Toxicity Life-Threatening Misinformation Unknown Needs False Sense of Security

Arguments against Supplements Other Invalid Reasons: Belief that food supply and soil contain inadequate nutrients supplements provide energy supplements enhance athletic performance or lean body mass without physical work or faster than work alone supplements will help a person cope with stress supplements can prevent, treat or cure conditions Bioavailability and Antagonistic Actions

Selection of Supplements What form do you want? What vitamins and minerals do you need? Do not exceed Tolerable Upper Intake Levels. Be careful about greater that 10 mg of iron.

Selection of Supplements Are there misleading claims? Ignore organic or natural claims. Avoid products that make high potency claims. Watch fake preparations. Be aware of marketing ploys. Be aware of preparations that contain alcohol. Be aware of the latest nutrition buzzwords. Internet information is not closely regulated. What about the cost? Local or store brands may be just as good as nationally advertised brands.

Regulation of Supplements Nutritional labeling for supplements is required. Labels may make nutrient claims according to specified criteria. Labels may claim that lack of a nutrient can cause a deficiency disease and include the prevalence of that disease. Labels may make health claims that are supported by significant scientific agreement.